Reduce cancer risk

The role of diet and exercise

Cancer has many causes, some of them still unknown. But what you eat (or don't eat) and how active you are can influence your risk of developing cancer.

The following recommendations can help reduce your risk.

Maintain a healthy weight.Avoid excess weight gain no matter what your age. If you have weight to lose, losing even a small amount has many health benefits and is a good place to start. Calculate your body mass index (BMI), then find ways to reach your healthy weight in our weight management center.

Be physically active.Try to get 30 minutes most days of the week. Even everyday activities — like walking and household chores — count. Find out how many calories you burn running errands, doing dishes, and other daily tasks with the Burn it off! fitness calculator.

Skip the soda. Hidden sugar in soda, sports and fruit-flavored drinks can add up to several pounds a year. Choose substitutes for sugary drinks.

Eat mostly plant-based foods.Eat a variety of vegetables, fruits, 100% whole grains, and legumes, such as beans. Include a fruit and a vegetable at every meal and for snacks. Plant foods contain many nutrients and fiber that can help protect the body from a variety of diseases, including cancer.

Drink alcohol in moderation.If you drink alcoholic beverages, do so in moderation — up to 1 drink per day for women and up to 2 drinks per day for men. Moderate consumption of alcoholic beverages (3 to 4 drinks per week, no matter the type of alcohol) is associated with a 30 percent increased risk of breast cancer recurrence, according to a 2009 Kaiser Permanente study. Talk to your doctor about the risks of drinking alcohol.

Get nutrients from food. Make food your first and best source of vitamins and minerals to protect against cancer. Don't rely on supplements for prevention. Some studies link use of supplemental vitamins and minerals with an increased risk of cancer.